Crossfit Cape Cod 7-19-16

CrossFit Cape Cod – CrossFit

Front Squat (5-4-3-2-1)

Keep it heavy across work up to a 1rep max for the day

Metcon (2 Rounds for reps)

2 Rounds

4:00 Minutes Row (Cal.)

3:00 Minutes Box Jump Overs 24″/20″

2:00 Minutes Sit Ups

Rest 2:00 between rounds

Optional Work

Metcon (AMRAP – Rounds)

EMOM 14

even 5 muscle ups

odd 30′ farmers carry as heavy as possible